Chronic Stress Effects & How to Manage Them

How Chronic Stress Affects Your Body and Mind

Stress is a natural biological response that helps us handle short-term challenges. However, chronic stress can have serious negative effects on both physical and mental health. Understanding these impacts is the first step toward better stress management.

The Physical Effects of Prolonged Stress

When you experience stress, your body undergoes several physiological changes:

• Hormonal response: Adrenal glands release cortisol, adrenaline, and norepinephrine
• Cardiovascular impact: Increased heart rate and blood pressure
• Digestive disruption: Altered gut function and microbiome balance

How Stress Hormones Affect Your Body

1. Adrenaline causes immediate physical reactions:

   • Faster heart rate
   • Elevated blood pressure
   • Increased energy availability

2. Cortisol creates longer-term effects:

   • Blood vessel dysfunction
   • Appetite fluctuations
   • Weight gain tendencies
   • Increased risk of cardiovascular events

The Brain-Gut Connection: Stress and Digestion

Your enteric nervous system (ENS) - often called the "second brain" - responds strongly to stress:

• Alters gut motility patterns
• Increases acid sensitivity (leading to heartburn)
• Changes gut bacteria composition
• May contribute to digestive disorders

Science-Backed Stress Management Techniques

Professor Sharon Horesh Bergquist recommends reframing stress responses:

"View stressors not as threats, but as challenges you can control and master."

Effective Stress Reduction Strategies

1. Mindfulness meditation (even 5-10 minutes daily)
2. Deep breathing exercises
3. Physical activity
4. Cognitive reframing techniques
5. Social connection

For immediate stress relief, psychologists Stefanie and Elisha Goldstein suggest 11 mindfulness techniques to break the stress cycle in their program "Stress is Optional".

Conclusion: Taking Control of Stress

While we can't eliminate stress completely, understanding its effects empowers us to manage it effectively. By implementing regular stress-reduction practices, we can protect both our physical health and mental wellbeing.